Simple Health Week Six: FREE PRINTABLE

Well, with my husband's 46th birthday, my 42nd, our 20th anniversary and a cake and crafts party in the middle I can safely say I did not meet my objectives this week. Not even close. 

That is a whole lot of celebrating to shove into one week - and I have a chest cold too.

So this week I'm calling 'RE-DO' on last weeks goals. 

Let's try this again!

HERE'S THE DOWNLOAD LINK

Simple Health Week Five: Printable

Welcome to Week Five of the Simple Health Challenge. 

I can honestly say that this challenge is really changing the way I think about food and what I eat. 

I was feeling really sick all week and I focused on water and whole foods. Veggies and most of my "quality food" spots were easy to fill as I made big pots of yummy soup absolutely loaded with fresh vegetables. But the fruit... didn't get a single piece. I don't count cranberry juice. But if I had, then I ate one fruit per day. 

What has been really clear to me after logging my foods this way for a month is how low quality food edges out room in your stomach - and palate - for higher quality foods. If you have a bagel for breakfast, you just don't have room or the desire for a piece of fruit, handful of nuts or some yogurt. 

My goal continues to be to turn that around, keep myself fueled with high quality foods and not leave room or desire for poorer choices. 

This weeks printable:

This week's challenge, in addition to having one small adventure, is to aim for one 'perfect' day where you fill in all the boxes. 

Last week our family managed our small adventure but I was too ill to do the OBB squats and push-ups challenge. 

HERE IS THE LINK for the downloadable file you can print at home. 

Good luck this week!

Simple Health Week Four: Printable

So sorry this is late. We've been out of town for the past eight days and I'd imagined I'd have time to take care of blogging and such while away. Instead, I barely touched my computer and had tons of fun soaking up the Southern Florida sunshine.

Wynwood Walls

Bus Tour

Pool

We spent loads of time making new friends and getting to know Florida culture. It was amazing.

But...

As you can see, I abandoned trying to track my foods pretty early in the week. But I did make a point to order whole-ish foods when possible and to add a simple smoothie (not one of those juice and sherbet extravaganzas) to each day. I also misplaced my markers. LOL.

So, new(ish) week. Time to get back at it. In the real world, every meal doesn't come with craft beer.

The last two weeks of, "under reacting to problems' has been absolutely life changing. I'm making it a goal for the foreseeable future.

As for that step goal... slaughtered it! I clocked 17K-21K of steps per day. In dressy shoes no less. To quote my Grandpa, "my dogs are barking!"

This week's challenges are:

 One small adventure (zoo, hiking, museum etc.)

 Do the OBB Squats and Push-Ups challenge 4x this week

Here is the link to the printable doc

Let me know if you're joining me this week. 

Simple Health Week Three: Printable

We had a REALLY tough week family-wise. I pretty much threw out my high cards if you know what I mean. But I did make an effort to drink water and not exist solely on coffee and sugar. It wasn't pretty. Since only good, quality foods count, there are a lot of gaps when I ended up grabbing a bagel at Panera. It's Sunday morning so I still have all day to fill in - maybe I'll finish strong :)

Look at those yummy new challenges this week! Yay!

Here's the download link:

DOWNLOAD

Simple Health Challenge Week Two

Welcome to Week Two of the Simple Health Challenge. You can read more about it on last week's post HERE. As promised, each week has a new printable chart to fill in as you eat and move and complete the challenges.

You can start any time so please, jump in and join me. 

There are a few minor changes. The stars (bonus food) are now earned for no screens after 9:00 PM and no eating after 8:00 PM. 

Also, a second challenge was added to the week:

Under react to problems. 

Lets see how that goes :)

Last week I ate more fruits and veggies than the entire month of December and I made sure to go for walks even on my rest days. Overall I consider it a huge success even though I didn't have a single 'perfect' day.

My philosophy is to never make the same mistake twice. So if I came up short on veggies on Wednesday I had to get the vegetables on Thursday but missing something else would be okay. 

You can download the latest printable chart here.

Any Day Diet Challenge

Hey everyone, as predictable as leaves changing color in the fall, the desire to improve your health in January is a strong one. It's something I've been working on since last summer but January is always a kick in the pants to level up your efforts.

But I'm not a real big fan of any one diet. I tend to cobble a lot of ideas together into on cohesive (to me at least) idea of what 'healthy eating' looks like.

This year I made myself a plan that is scalable to as little or as much as you need. For example, mine says, "120 Day Diet" because our trip to St. Croix is about 120 Days away. If you were using it you could say, "Seven Day Diet" as anything is possible for seven days. Or 21 Day Diet as there's always jibber-jabber about habit-forming and such being a 21 Day thing. My point, it can be whatever you need it to be.

Here's the basic  Simple Health plan. Print a sheet each week. Fill it out as you meet the objectives.

(click to see it bigger)

I included a bribe in there... did you see it? You can exchange not eating late at night and turning off your screens for booze, candy and chips. Because realistically, a diet without a glass of wine or the occasional cookie is doomed. DOOMED I tell you!

Each week there will be two challenges. One is to have a small adventure i.e. do something fun. The second one will be announced each week. It will be diet and exercise focused for the most part. For the first week there is only one challenge as I thought getting used to the chart is challenge enough.

I think it's pretty self-explanatory but if you have any questions let me know and I'll answer them as well as I can. 

This plan suits whatever you fancy; vegan - no problem. Paleo? Check! Pescetarian? No problem. Only eat white foods... might be tricky. 

It goes without saying that I'm not a doctor or dietician. Use at your own risk ;-)

You can download and/or print this week's file HERE.